Results: For the 1st WOD I went 145, 10#, 19, done/155, 10#, 15, done/165, 20#, 12, done. First time doing weighted legless rope climbs and I had to use a weight belt which made the descents awkward. I got 6+2 in the 2nd AMRAP, and my HSPU started to fail pretty bad.
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9/24/14

Rest Day.
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9/23/14

Warmup
Not a lot, again. I need to do more, but with early meetings at work it is hard to dedicate too much time to warming up at 5am when you need to be at work by 7:30am and there is a lot on the plate in terms of programming.

Strength
5×2 snatch grip segmented deadlift (2 sec pause 1in off of ground, below knee and mid thigh), rest 2 min
Results: 146, 165, 185, 205, 225
Then
Take 10 min to find max of the complex: snatch pull, hang snatch high pull, hang power snatch
Results: I got 160 and it was rough and that happened right at the 10 min mark.

Results: I used 315, 205 and 155 for my weights. My final time was 30:39, 4 minutes better than my time in January, and I nearly kept the 315 DL for the entirety of the WOD. On the round of 3 I pulled 315 once and the 2nd attempt just wasn’t happening, so I didn’t do the 2nd or 3rd DL rep in that round. For the rounds of 2 and 1 I stripped off a 45 on each side and just did 225. Still completed 50 reps at 315 which is easily a PR. The bench wasn’t a problem and it was my rest time and the cleans weren’t heavy either, just gassers doing squat cleans.
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9/19/14

Warmup
Very little, I needed to be at work by 7:30 so I needed to get into it pretty quickly as there was a lot of work assigned. Just did some DU’s and some handstand holds and then a few HSPU.

(All of these were supposed to be done at 85% and I missed that, so I went a bit harder on the first WOD and it cost me on the second.WOD 1
AMRAP10 of 200m row, 25 DU’s, 5 HSPU
Results: 5 rounds plus 200m row
Rest 4 min

WOD 2
AMRAP10 of 8 wall ball, 8 T2B, 8 box jump on and over
Results: I was so out of it… I felt sick, like I was going to puke and my mind was wandering. Around the 4th or 5th round I start to question what round I was on. Then I decided I missed the box jumps on the previous round, so I decided to do 16 on the round I was on….and then while doing those 16 I started to think I actually DIDN’T miss the BJ from the previous round. It was a mess. So, anyway, I THINK – THINK – I got 5 full rounds. And I stopped after 9:15. I was so out of it.
Rest 4 min

WOD 3
AMRAP10 of 3 power snatch (115), 2 wall walks, 1 rope climb
Results: I might have been able to go faster, but those rope climbs scared me and after a few rounds I took my time to make sure I wouldn’t fail the climb. I got 6 rounds plus 3 more snatches.
Rest 4 min

Results: I got 295 for deadlift, then failed at 315, backed off to 305 and failed at that, too. I used 145 for the C&J and completed the PS. I got 16 rounds in the AMRAP and those lunges sucked.
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9/12/14

Rest Day.
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9/11/14

Warmup
Just some PVC OHS and PVC pass throughs. Decided I would take small steps in my OHS portion below and warmup that way.

Results: I went up in small increments to warmup, but didn’t give myself a lot of time between sets. Pretty sure if I took more time between I could have made 135, but I went 45, 65, 85, 95, 115, 135 and only got 9 reps at 135 before I lost the bar forward, wasn’t even leg fatigue but I needed to get moving. I knew this EMOM would be really, really tough for me, and it was. I went 10 unbroken, 6/4, 8, 6 and 6 on the lunges and got 20 or close to 20 DU’s on the front/back of the even minutes. And of course jumping MU’s. It was brutal. My goal on the 12-9-6 was under 9 minutes after looking at times on OPT and I got 8:04. It hurt, but I am happy with the time.
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9/10/14

Left leg is still a little sore so I switched the next two days. This makes today much more upper body focused and gives my leg another day of rest.Warmup
Not much, just some stretching of the chest and jump right into light sets of 10 bench

Strength
Find a tough set of 5 close-grip bench press and do 5 sets of 5

9/9/14

Warmup
None – I jumped right into it. My legs were still really sore so I wasn’t sure how today was going to go.. I used the first 500m row as a warmup and jumped right into the rowing intervals. Between the rowing and the WOD I stretched a bit more.

WOD 1
Row 500m at an easy pace
Then
8 rounds of 30 second all out row, 30 second rest
Then
Row 500m at an easy pace

Results: 265×3, 275×2, 285×1 for bench press. 20×3, 40×3, 60×1.5 for pullups. 185/70#x10 reps, 185/70×10, 205/70×10 for the push press/bent row complex. I wish we had a dumbbell heavier than 70# for the rows. I think next time I will do Pendlay rows instead to get heavier. I took me 9:27 to accumulate 4 minutes on the rings.
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9/2/14

Warmup
Foam rolling for my ass, it hurts after yesterday. Then some GHD situps and hip extensions. As I got into the DL I realized I didn’t warmup enough…

Strength
8min to find 1RM concentric only deadlift
Immediately followed by
8 min to find 1RM hang power clean